Tips for Maximum Performance: PRE-MATCH PREPARATION

Elizabeth Chaffin & Dr. Alexis Colvin | January 01, 2017

You can safely prepare for your matches with these helpful tips:


Warm up: Approximately 30-40 minutes prior to the start of your match, you should raise your core temperature to prevent injury. Examples of ways to do this include a light jog, using a stationary bike or dynamic stretching.


Get your energy up: At least 30 minutes prior to the start of the match, you should have a snack. If you are not scheduled for the first match of the day, you should snack approximately every hour after you eat the first meal of the day.


Bring extra fuel: During changeovers, you should snack every 10-20 minutes to maintain energy during the match, especially if it extends into three sets. Appropriate snack examples include a bite of a sports bar, pretzels, sports gels, bananas and peanut butter crackers.


Pack enough fluids: You need to drink both anti-doping approved sports drinks and water during the match to maintain proper hydration and energy levels. A 3:2 ratio of sports drink to water is recommended.


Pack two changes of clothes: Dry clothes help remove heat from the body and prevent heat illness.


Bring sunscreen: Apply sunscreen 30 minutes prior to the match for maximum benefit.


Bring a hat: A hat will help keep you cooler and protect skin from the sun.


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